Cov pob txha pob txha, kev kho hniav thiab hniav laus yuav siv 99% ntawm tag nrho cov calcium, uas muaj nyob hauv peb lub cev, thiab nws muaj, tsis dhau - 1-2% ntawm tag nrho lub cev qhov hnyav. Nws yog ib qho tseem ceeb heev uas yuav tau soj ntsuam cov ntsiab lus calcium hauv peb cov khoom noj txhua hnub, vim tias ob qhov tsis txaus thiab cov nqi ntawm Ca tau xa peb cov teeb meem ntau. Yuav kom tswj thiab tiv thaiv tsis tau lub cev nyob rau hauv lub cev, peb yuav xav txog cov khoom muaj calcium, thiab dab tsi pab rau thiab dab tsi tiv thaiv nws nqus.
Txhua hnub uas yuav tsum tau muaj calcium uas nyob ntawm hnub nyoog:
- cov menyuam yaus hnub nyoog qis dua 5 xyoos - 400-600 mg;
- cov menyuam hnub nyoog qis dua 10 xyoo - 800-1200 mg;
- cov hluas thiab cov tub ntxhais hluas hnub nyoog qis dua 24 - 1200-1500 mg;
- cov poj niam 25-50 xyoo - 1000 tauj mab;
- cov txiv neej 25-65 xyoo - 1000 mg;
- poj niam cev xeeb tub thiab thaum lub caij pub mis - 1500 mg;
- cov poj niam nyob rau lub sij hawm ntawm postmenopause - 1000-1500 mg;
- cov txiv neej los ntawm 65 xyoos - 1500 mg.
Nyob rau hauv dab kev dab tsi Sa koom?
Yuav kom paub qhov tseem ceeb ntawm cov tshuaj calcium uas nyob hauv cov zaub mov, peb sau cov txheej txheem tseem ceeb hauv kev koom tes no:
- Calcium yog lub luag hauj lwm rau kev tsim kho ntawm cov pob txha pob txha.
- Lub luag hauj lwm rau ntshav coagulability.
- Txo cov permeability ntawm cov hlab ntsha, uas yog - ua ib qho kev tiv thaiv kab mob, tiv thaiv peb los ntawm cov kab mob thiab ua xua.
- Nws yog ib feem ntawm cov ntshav thiab koom tes hauv cov synthesis ntawm amino acids thiab nucleic acids
- Nyob hauv daim acid-nias tshuav, nws yog lub luag haujlwm rau kev ua kom tau alkalis.
- Qhib ua haujlwm ntawm cov roj ntsha thiab cov tshuaj hormones
- Koom rau hauv kev sib koom tes ntawm insulin
Nco ntsoov! Yog tias tsis muaj calcium nyob rau hauv cov ntshav, lub cev pib kos nws ntawm cov khoom - pob txha pob txha. Yog li ntawd, nws lub cev nyob rau hauv cov ntshav tseem ceeb tshaj plaws rau peb lub neej tshaj li lub zog ntawm cov pob txha.
Ua li cas tiv thaiv kev kawm?
Calcium ntau heev nyob rau hauv tag nrho cov khoom noj khoom haus, li cas los xij, nws cov assimilation tsis yog ib txoj hauv kev yooj yim. Qhov tseeb yog tias Ca ua tshuam nrog ntau lwm cov ntsiab lus thiab cov khoom, vim li ntawd, cov cheebtsam uas tsis muaj teebmeem nyob rau hauv cov kua hauv plab. Ua ntej koj txhawj xeeb txog yuav ua li cas thiaj muaj calcium uas nyob hauv lub cev, xyuas kom meej tias nws yog txoj cai nrog lwm cov khoom noj.
Calcium tsis yog assimilated:
- nrog sorrel, cereals thiab spinach;
- nrog rau cov khoom uas cuam tshuam lub acidity ntawm lub plab: dej qab zib, Sweet, concentrated carbohydrates;
- nrog ib yam ntsiab lus ntawm Mg thiab P;
- nrog ntau cov nqi ntawm fiber ntau hauv cov khoom noj.
Dab tsi pab txhawb kev nrim:
- calcium, uas muaj hauv cov mis nyuj, yog lub cev zoo los ntawm cov kua mis qab zib (lactose);
- nrog cov amino acids thiab citric acid;
- ntawm qhov txiaj ntsig ntawm calcium thiab rog 1: 100 (piv txwv li, mis nyuj khov 10% roj cov ntsiab lus);
- Calcium nyob rau hauv tsev cheese yog feem ntau heev tawg cia thaum lub sij hawm ua noj ua haus, thiaj li muaj ntau cov neeg ua khoom tsim artificially enrich lub tsev cheese.
Qhov zoo tshaj plaws ntawm calcium
Quav plhaw li niaj zaus tuaj yeem tiv thaiv peb ntawm osteochondrosis , vim hais tias nws yog 90% calcium. Rau qhov no, peb ntxuav lub plhaub hauv dej thiab sov nws nyob rau hauv lub qhov cub, rhuav tseg txhua yam ntawm microbes. Tom qab ntawd grind nyob rau hauv ib tug mortar thiab ntxiv txiv qaub kua txiv. Peb noj ib hnub nyob rau hauv ib lub teaspoon. Calcium nyob rau hauv lub eggshell yog zoo absorbed los ntawm citric acid (txiv qaub kua txiv).
Tsis tas li ntawd, calcium no muaj nyob hauv ntau cov txiv ntseej thiab noob. Nyob rau hauv 100 g ntawm sesame muaj 875 mg ntawm calcium, thiab nyob rau hauv poppy txawm ntau - 1450 mg.
Tsis muaj calcium
Kev muaj peev xwm tuaj yeem tshwm sim vim muaj teeb meem nrog cov hnyuv, xws li deterioration ntawm kev zom zaub mov, piv txwv li, vim tsis muaj lactose enzyme. Tsis tas li xwb, cov calcium uas nyob hauv cov ntshav tsawg zuj zus ua ntej kev coj khaub ncaws thiab tseem nyob tsawg lub sijhawm. Vim li no, kev mob cov hlab ntaws ntawm lub tsev menyuam yuav tshwm sim tau. Tsis tas li ntawd, tsis muaj teeb meem ntau npaum li cas koj haus calcium, thiab thaum tsis muaj vitamin D, nws yuav tsis zom. Thiab qhov no txhais tau hais tias koj yuav tsum tau mus xyuas lub hnub ntau dua thiab tsis txwv koj cov khoom noj kom tsuas yog cov zaub mov cog.